Practice: Visualize Forgiveness
It can be useful to rehearse an act of forgiveness by practicing visualization. This exercise is adapted from Robin Casarjian's Forgiveness: A Bold Choice for a Peaceful Heart. Take a few deep, relaxing breaths. Bring to mind a person with whom you are in conflict. Recall what the real issues behind this conflict are for you. Recall what you are feeling about this person. Recall what you feel is still workable for you in this relationship. Breathe in and feel the wholeness within your own being.
Now imagine yourself in a safe place and imagine being with this person. Tell the person, as simply and clearly as possible, how you perceive the issues between you and the truth of your experience. Speak from your deeper self to his or her deeper self. Imagine that the person really listens and hears you. When you are ready, bring your attention back to the present moment. If you are able to, use this exercise to actually have that conversation.
This practice was developed for the Fetzer Institute by Frederic and Mary Ann Brussat, directors of Spirituality & Practice.